Art’s Fall 2020 5/3/1 Upper Lower Split (w/cardio)

Plan Details

The Art’s Fall 2020 5/3/1 Upper Lower Split (w/cardio) routine by artrecord is a 22 day workout plan. It is a beginner level plan to achieve general fitness goals.

Plan Description

This is a total body strength and conditioning workout. Resistance days start with 1-5 minutes of c... Read More

This is a total body strength and conditioning workout. Resistance days start with 1-5 minutes of cardio and end with 1-5 minutes of cardio and core. The resistance portion is broken into 2 day upper lower splits. After every 2 days of lifting there is a dedicated cardio and core day. I try to get 3-4 days lifting per week. Resistance workouts are about 5 exercises per day. This is intentional, as the program is not intended to have a lot of dead time and does not use long tests or long recoveries. The 1-5 minutes of cardio and core at the beginning and end of every lifting workout is optional. At the end of a cycle there are 3 light recovery days. Recovery days are optional. For the big 3 lifts - squat, bench, deadlift - approximate weights on 5 rep days are 60% of 1rm. On 3 rep days, shoot for about 80%. 1 rep sets are at 95% of 1rm or higher. All workouts are designed to be done in about 30 minutes. Don’t mess around. Get done and get gone.